SPEEDYDOG   60,422
60,000-79,999 SparkPoints
SPEEDYDOG's Recent Blog Entries

Need a Lower Gear

Tuesday, June 09, 2009

My training program called for an easy 5K run today. Here is what I did:

Easy 5K - Time 31:24
3 x 100 Repeats (walk 100M between repeats)
3 x 200 Repeats (walk 200M between repeats)
5 minute cool down walk

Tomorrow I am supposed to run:
4 x 400M Repeats - jog 400 between repeats
800M jog to cool down

I think I may take tomorrow off. Some cross-training on my elliptical sounds good. A little bit of weight lifting also sounds good. But I will probably find myself staring down the track ready to run 400M repeats.

Oh, well.


  Member Comments About This Blog Post:

FHAMWEY 6/10/2009 10:57AM

    Whew! Your easy 5K was faster than my best 5K time! You are going to be quite the speedster when you get further along in your training!

emoticon JOB!

Can't wait to watch your progress as you continue training!

Report Inappropriate Comment
MINDHUNTER93230 6/9/2009 8:50PM

    I can't wait til I'm able to run. I can jog on the treadmill for awhile, then walk, then jog etc. When I get a little better at it I guess I should make a small goal with running. Right now my trainer is kick'n my booty with her workouts. Other than that I do Pilate's for an hour a week and Zumba for an hour. So I do 60 minutes of cardio 3X a week, and meet with my trainer 3X a week. The Zumba is one of my 60 minutes of cardio. I'm just shocked how far I've come. When I started in Jan. I thought 30 minutes of walking around my neighborhood 4X a week was a lot to achieve. Feels good !!! emoticon

Report Inappropriate Comment

Running is Fun

Monday, June 08, 2009

I decided I need to intensify my training . My workout included:

- 30 minute Fartlek
(Alternated 5 minutes of slow pace with 1 minute of fast pace)
- 6 x 100 acceleration runs
- 1.6K slow jog
- Cool down 5 minute walk
- Stretching

Tomorrow will be an easy 5k training run.

  Member Comments About This Blog Post:

KAYAKID 6/9/2009 1:41PM

    looks great! I am doing Running World Smart coach training for 15k - I am training for a 15k in October with 1 more 5k and 3 10k and ending with a 15k in october. good luck to you. I do speed work tomorrow . Have a great day!!!

Report Inappropriate Comment
MINDHUNTER93230 6/9/2009 12:23PM

    BAM !!! Kick'n it up a notch... emoticon

Report Inappropriate Comment

New Shoes and Many Miles

Friday, June 05, 2009

I bought some new shoes yesterday. I was supposed to rest. However whn I got my new shoes I had to run. I am doing the Couch-to-5K program. I was supposed to do day 3 of week 3 on the Couch-to5K program. I finished week 3. Then I started on week 4! Here is what I did yesterday, June 5th:

C25K - W3D3

5 Minute Warmup Walk
2x 200M Run
2x 200M Walk
2 x 400M Run
2 x 400M Walk

800M - Walk (Rest Between Workouts)

C25K - W4D1

400M Run
200M Walk
800M Run
400M Walk
400M Run
200M Walk
800M Run

More Running

6 x 200M Run
6 x 200M Walk
4 x 40M Dash
4 x 40M Walk

5 Minute Cool Down Walk
20 Minutes of Stretching

Total Workout Distance: 9.1K or 5.7 miles.
PR 400M - 1:24 (Not fast, but getting faster)

I did this run at the low elevation 0f 5,280'. I just didn't want to stop running.

Old and new Nike Pegasus+25 Running Shoes - My favorites!

  Member Comments About This Blog Post:

SPEEDYDOG 6/5/2009 11:54AM


My new shoes were a reward also. However, I really needed to get these shoes a while ago. My old shoes felt like concrete. Good luck on reaching your goals.

Thanks, Bruce

Comment edited on: 6/5/2009 6:44:43 PM

Report Inappropriate Comment
MINDHUNTER93230 6/5/2009 11:45AM

    I love your new shoes. My reward for when I get to 185 pounds is to buy new workout shoes. I have been so tempted to get them, but I'm only at 187. I won't buy them til I get to 185. Two pounds to go !!! Enjoy your new kicks... emoticon

Report Inappropriate Comment

Running Paradise

Tuesday, June 02, 2009

I am doing the Couch-to-5K program. As I write this blog I am on Week 3 Day 2. I have a great place to train. Today I did the following:

5min Warm -Up

4 x 200M Run
4 x 200M Walk
4 x 400M Run
4 x 400M Walk

1 x 800M

6 x200M Run
6 x200M
1 x400 Run

20 Minute Brisk Walk
20 Minute Jog up Steep Hill (see photos)

The following is where I run. A veritable runner's paradise! Clean air and very quiet. Wonderful solitude.

Starting Line - Time to Run!

Rounding the First Corner and Heading Down The Front Straight-Away

Around the Last Corner Heading For the Finish Line

Off the Track and Heading For The 5K Practice Trail

On the 5K Practice Trail

Up the hill

Steeper Than it Looks!

Keep climbing!

At 8,500 ft breathing is hard! Isn't this ever going to end?

The Track Doesn't Look So Big From Here!

Temperature during my run was 45F. A light cold drizzle was falling. Low clouds were on the hills. 10mph wind was blowing from the NW. In other words, ideal conditions for June in the Rocky Mountains! I wanted to get my run in before the weather got bad!

  Member Comments About This Blog Post:

HARRINGTON5 6/4/2009 1:40PM

    Bruce, I love your pictures, thank you for sharing. I like that track a lot and your 5K off track is just beautiful. Wow, you should be in great shape after running that route! Keep up the good work!

Report Inappropriate Comment
MINDHUNTER93230 6/3/2009 10:30AM

    What a beautiful place to workout !! Beats looking at TV's in the gym. Thanks for sharing. emoticon

Report Inappropriate Comment

Running Workout - Week of May 24th 2009

Sunday, May 31, 2009

Summary of Couch-t0-5K training:

Baseline 400M time - 1:56 (W1D2)
Best 400M time - 1:36 (W1D3)
Baseline 5K time - 28:31 (W2D1)

Longest Workout (W2D3) as follows:

5:00 Brisk Walk
20:00 Interval Training (90 sec run + 120 sec)
5:00 Brisk Walk
30:00 Interval Training (200 + 400) (W3 workout)
10:00 Stretch
5:00 Jog (800M)
5:00 Brisk Walk
20:00 Slow Walk Up Steep Hill

TOTAL 100 minutes

I just couldn't give up the solitude. I run at 8,500' elevation in the Colorado Rocky Mountains. The area is beautiful and the air is pristine - paradise!

  Member Comments About This Blog Post:

HARRINGTON5 5/31/2009 11:23PM

    You are doing a heck of a workout! It sounds beautiful in Colorado!

Report Inappropriate Comment
HALOKITTY06 5/31/2009 1:03AM

    Way to make me look bad. J/K.

Good job! You're really taking this to the next level!

Report Inappropriate Comment

First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 Last Page